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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"The only time to eat diet food is while you are waiting for the steak to cook."
- Julia Child, Genius

The refrigerator light goes on...

I couldn't agree with Julia more. Eating great food is eating healthy and eating healthy starts with great food. Hanger steak is a great choice because it's full of flavor but lower in fat. This is a quick and easy recipe that works fantastic for a weeknight meal or an elegant dinner party.

Hanger Steak

This cut of beef has become quite popular lately. The name of the cut is derived from the fact that the steak "hangs" between the last rib and the loin. It is part of the diaphragm and is a very tender cut except for the tough membrane that runs through the center of the steak. After the beef on either side of the membrane is cut away they resemble two small tenderloins. (If you are not experienced, your butcher can trim this for you.)

The trimmed steak is very lean yet intensely flavored. Cook it as you would tenderloin or flank steak over high heat either grilling, broiling or pan grilling in the oven.

4 ounces hanger steak = 174 calories, 8g fat, 3g sat fat, 3g mono fat, 24g protein, <1g carbohydrates, 60mg sodium, 39mg cholesterol, Vitamin K 1 mcg


 

Oven Seared Hanger Steak



Servings = 2 | Serving size =about 4 ounces steak

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5.

This recipe does make good leftovers.

Serve with Roasted Potatoes or Mashed Yams or Yam Home Fries or Home Fries - Low Sodium Version or Home Fries or Thick Cut Yam Fries

AND

Serve with Parmesan Squash. or Pan Grilled Broccoli or Pan Grilled Asparagus or Herbed Zucchini or Green Beans with Red Onion or Candied Carrots or Roasted Tomatoes

2 4 ounce hanger steaks
1 Tbsp extra virgin olive oil
1 Tbsp red wine vinegar
1 Tbsp balsamic vinegar
1 Tbsp tomato paste
1 Tbsp water
1/4 tsp salt
fresh ground black pepper
1 tsp Dijon mustard
spray olive or grapeseed oil
2 Tbsp water

Preheat the oven to 425įF. Place a large skillet in the oven.

Place the hanger steaks in a bowl with the olive oil, red wine vinegar, balsamic vinegar, tomato paste, water, salt, pepper and Dijon mustard. Toss the steaks well to thoroughly coat with the sauce.

When the pan is hot add the hanger steaks Reserve whatever marinade doesnít cling to the steaks.

Cook for about 5 - 7 minutes and turn. Place the rest of the sauce on top of the steaks. Cook for another 5 - 7 minutes for medium rare.

Remove the pan from the oven and place the steaks on a cutting board. Let them rest for a few minutes. While they are resting add the water to the pan 1 tablespoon at a time whisking to create a sauce. Use more water if needed but donít make the sauce too thin.

Slice the steaks and place it on a plate and top each with half of the sauce.

Nutrition Facts

Serving size = about 4 ounces steak

Servings = 2

.

Amount Per Serving

Calories 244 Calories from Fat 126
  % Daily Value
Total Fat 14g 22%
    Saturated Fat 4g 20%
    Monounsaturated Fat 8g  
    Trans Fat 0g  
Cholesterol 48mg 16%
Sodium 507mg 21%
Total Carbohydrates 2g 1%
    Dietary Fiber 1g 2%
    Sugars 1g  
Protein 25g  
Vitamin A 3% Vitamin C 3%
Calcium 4% Iron 13%
Vitamin K 7 mcg Potassium 494 mg
Magnesium 33 mg